CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #290 (Push Jerk) (No Measure)
2 Rounds Of:
20 Band Pull Aparts
20 Arm Circles per arm (10 Forward, 10 Backward)
Then:
1:00 Row, Last :20 HARD
20 Empty Bar Shoulder Presses
20 Box Jumps, Step down
20 Empty Bar OH Squats
Weightlifting
2a: Push Jerk Warm Up (No Measure)
Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:
Shoulder Press
Dip For :03 & Stand
Push Press w./ :03 In Dip
Push Jerk w./ :03 In Dip & Catch
Push Jerk
2b: Push Jerk (10 – 8 – 6 – 4 Reps E3MOM)
7:00 To Work Up, Then:
Perform 1 Set E3MOM w./ Increasing Weight For 10 – 8 – 6 – 4 Reps. Start Around 70% 1 RM
Note All Weight´s In The Note´s!!!
Metcon
3: AMRAP10 (HPS/BFB) (AMRAP – Rounds and Reps)
AMRAP10
8 Hang Power Snatches @ 42,5/25
8 Bar Facing Burpees
– Rest :30 –
RX+
8 Hang Power Snatches @ 50/30
8 Burpee Box Jumps Over @ 60/50
– Rest :30 –
GOAL: 5+ Rounds
Hard Work Pays Off
4: Hard Work #246 (Intervall) (3 Rounds for reps)
AMRAP3:00×3
5 American KBS @ 24/16
8 WBS @ 9/6
11 AbMat Sit Ups